Montclair 10/6/16

GUERRILLA CROSSFIT

Strength Training
Squat 2×5, 1x max reps

Fitness/Performance Workout of the day
As many rounds and reps as possible in 20 minutes
10 Deadlifts
1 Minute plank
10 Ground to overhead
20 Sit-ups

Post results to Wodify.

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GUERRILLA HIIT

Warmup
2 Rounds
Row/Bike/Run 200m (rotate after each 200m run)

Workout
Teams of 2
Teammates alternate every minute for 10 minutes
Max row (meters)
10 Burpees

Rest 3 minutes

Teams of 2
Teammates alternate every minute for 10 minutes
Max bike (distance)
Max plank

Cool down
Stretch

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